Managing asthma in kids can be easier with simple breathing exercises. These exercises help improve lung function, strengthen breathing muscles, and reduce asthma symptoms. Here’s a quick overview of five effective techniques:
- Deep Belly Breathing: Strengthens the diaphragm and encourages full lung use. Kids can imagine their belly as a balloon while practicing.
- Pursed Lip Breathing: Slows breathing and keeps airways open. Great for calming shortness of breath or during physical activities.
- Slow Deep Breathing: Calms the body and improves breath control with a focus on steady, slow inhalation and exhalation.
- Pretend Candle Exercise: Fun and easy, this mimics softly blowing out a candle to practice controlled breathing.
- Controlled Coughing: Helps clear mucus from airways, improving respiratory function when symptoms are mild.
Key Tips:
- Practice daily for 5–10 minutes.
- Always supervise and stop if discomfort occurs.
- Consult a healthcare provider before starting any new exercises.
These techniques, combined with prescribed medication and regular check-ups, can support your child’s respiratory health and confidence in managing asthma.
Proper Breathing to Help Children with Asthma
1. Deep Belly Breathing
Deep belly breathing, or diaphragmatic breathing, is a simple way to help kids improve their breathing by strengthening the diaphragm. It also encourages them to use their full lung capacity in a fun and engaging way.
Here’s how to do it:
- Lay your child on their back and place a small stuffed animal on their belly.
- Ask them to breathe in slowly through their nose for about 3 seconds.
- Watch the stuffed animal rise as their belly fills with air.
- Then, have them exhale slowly through their mouth for about 4 seconds.
- Watch the stuffed animal lower as they release the air.
You can tell your child to think of their belly as a balloon, filling up and emptying out, to make the exercise more relatable.
Try practicing for 5–10 minutes twice a day, like in the morning and before bedtime, to create a routine.
Benefits of Deep Belly Breathing
- Strengthens the diaphragm for better breathing.
- Enhances oxygen flow throughout the body.
- Helps keep breathing steady during asthma episodes.
- Makes breathing easier during physical activities.
- Teaches useful breathing techniques for asthma flare-ups.
Safety Tip: If your child feels any discomfort or struggles to breathe, stop the exercise right away. Always supervise younger kids during these exercises, and make it a relaxed, enjoyable activity.
2. Breathing Through Pursed Lips
Pursed lip breathing can help children manage asthma by slowing their breathing and keeping their airways open during episodes.
Here’s how to guide your child through this technique:
- Have your child sit upright in a comfortable position.
- Encourage them to relax their neck and shoulders.
- Ask them to take a slow breath in through their nose for about 2 seconds.
- Instruct them to purse their lips, as if they’re about to blow bubbles or whistle.
- Let them exhale slowly through their pursed lips for about 4 seconds.
To make it fun, turn it into a game by asking them to:
- Pretend they’re cooling down hot soup.
- Imagine they’re slowly blowing up a balloon.
- Act like they’re gently blowing out birthday candles.
When to Use This Technique
This method can be helpful in several situations:
- During physical activities like climbing stairs or playing.
- If your child feels short of breath.
- During an asthma flare-up.
- As part of a daily breathing exercise routine.
Tips for Success
- Practice during calm moments so your child becomes comfortable with the technique.
- Start with 5-minute sessions twice a day, such as after breakfast and before bed.
- Supervise young children while they practice.
- Stop immediately if your child feels any discomfort.
- Focus on making exhalation longer than inhalation.
- Stick to a consistent schedule to build a routine.
- Celebrate their effort and track their progress.
Safety Note: While pursed lip breathing is generally safe, always check with your child’s healthcare provider before starting any new exercises, especially if they have severe asthma or other respiratory conditions.
This technique, paired with others, can play an important role in managing asthma. Up next: slow deep breathing to help further improve breath control.
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3. Slow Deep Breathing
Slow deep breathing helps calm the body and supports better lung function, which can ease asthma symptoms.
Starting Position
Have your child sit upright in a comfortable chair with their feet flat on the ground. They should place one hand on their chest and the other on their belly to feel how they are breathing.
Basic Technique
Walk your child through these simple steps:
- Inhale slowly through the nose for 4 seconds.
- Hold the breath for 2 seconds.
- Exhale gently through the mouth for 6 seconds.
- Pause for 2 seconds before starting the next breath.
Making It Fun
Turn this exercise into an enjoyable activity by encouraging your child to:
- Pretend they are inflating a balloon.
- Act like a sleeping dragon breathing softly.
- Imagine smelling their favorite flower.
Practice Schedule
Set aside 5 minutes for practice in the morning, after school, and before bedtime.
Safety Guidelines
- Start with shorter sessions (about 2–3 minutes) and gradually extend the time.
- Stop immediately if your child feels dizzy or uncomfortable.
- Practice only when asthma symptoms are under control.
- Always keep rescue medication nearby.
- Remind your child not to hold their breath longer than feels comfortable; the focus should be on keeping the breathing calm and steady.
This breathing method lays the groundwork for more advanced exercises to improve breath control.
When to Use
This technique can be especially useful:
- Before engaging in physical activities.
- When asthma symptoms first appear.
- As part of a daily asthma care routine.
- During moments of anxiety or stress.
4. Pretend Candle Exercise
Have your child sit up straight, take a deep breath in, and then slowly exhale as if they’re softly blowing out a candle. This exercise helps kids practice steady breathing and can support lung function.
Step-by-Step Instructions:
- Ask your child to picture a candle in front of them.
- Encourage them to take a slow, deep breath in through their nose.
- Guide them to exhale gently and steadily, as if blowing out the candle.
This activity builds on the controlled breathing techniques introduced earlier.
Ways to Keep It Engaging:
- Use a real (unlit) candle or a paper cutout for them to focus on.
- Pretend the candle comes in different sizes and adjust the breath accordingly.
- Turn it into a game by imagining birthday cakes or other fun scenarios.
- Experiment with ‘blowing out’ larger or smaller flames to vary the intensity.
Important Safety Notes:
- Always supervise your child during this exercise.
- Stop immediately if they feel any discomfort.
- Keep any prescribed rescue medication on hand.
- Only practice this when their symptoms are under control.
Try this exercise for 3-5 minutes, twice a day. Up next, discover how controlled coughing can help clear airways effectively.
5. Controlled Coughing
Controlled coughing, also known as huff coughing, is a practical way to help clear mucus from the airways. It builds on steady breathing techniques and can improve airway function. Here’s how to guide your child through it:
- Have them sit upright with their shoulders relaxed.
- Encourage a deep breath in through their nose.
- Ask them to exhale in short, forceful bursts.
- Repeat 2–3 times, keeping movements gentle.
- Allow a 30-second rest between sets if needed.
How to Get the Best Results
- Practice when symptoms are mild or under control.
- Aim for 2–3 sessions a day, especially in the morning.
- Keep each session brief, around 3–5 minutes.
- Ensure they maintain good posture during the process.
Safety First
- Stop immediately if they feel any discomfort.
- Keep rescue medication within reach.
- Always supervise your child while they practice.
- Contact a healthcare provider if symptoms worsen.
Helpful Tips
- Start with short sessions and gradually increase as they get comfortable.
- Incorporate it into their daily routine for consistency.
- Practice when their airways feel relatively clear.
- Use gentle force – avoid pushing them to cough too hard.
Adding controlled coughing to your child’s routine can help reduce mucus buildup and make breathing easier. When combined with other breathing exercises, it offers a well-rounded approach to managing asthma symptoms.
Important: Always consult your child’s healthcare provider before introducing new breathing exercises, especially if they have severe asthma.
Conclusion
Incorporating a simple daily routine can support your child’s respiratory health. Breathing exercises, when practiced regularly, can play a key role in managing asthma. Combined with prescribed medications, these exercises can help strengthen lung function over time.
Consistent practice can lead to stronger respiratory muscles, improved oxygen flow, and greater confidence in handling asthma symptoms. To make this a habit, consider scheduling sessions before school, after activities, or as part of an evening routine.
Always keep rescue medication on hand and consult your healthcare provider if your child experiences any discomfort. A healthcare provider can recommend suitable exercises, offer guidance, and track progress as part of a complete asthma management plan.
Breathing exercises are most effective when paired with proper medication, avoiding triggers, and attending regular check-ups. With steady effort, these techniques can become reliable tools for supporting your child’s respiratory health.
Note: If your child feels discomfort or their symptoms worsen during these exercises, stop immediately and contact their healthcare provider.
